Iron is an essential nutrient to many body cells activities however iron causes a problem for many people of either being deficient or an overload, both of which threatens optimal health. Iron is a perfect example where too little or too much of a nutrient can be harmful.
Most of the body’s iron is found in two proteins: haemoglobin – in red blood cells, and in myoglobin – in muscle cells. Both protein types carry and release oxygen. As the body stores, iron is it difficult to excrete when stores are full though more iron is absorbed when stores are low. Balance is maintained generally through the absorption method.
Our bone marrow uses a high volume of iron to create new red blood cells that last approximately 120 days in a healthy individual. Therefore if a person has a low supply and is told to take a supplement or even have a transfusion, retesting is done 3 months down the track. Surplus iron is stored in the liver, spleen and again in the bone marrow.
The recommended daily intake of iron for adult men is: 8mg/day and adult women is: 18mg/day. (Whitney, 2014)
To maximize iron absorption for those that are low, deficient or anaemic a combined meal is ideal.
A couple of examples are:
· Baked beans with a piece of ham
· Toast with a slice of tomato
· Cook an omelette in a cast iron frypan
· Use a cast iron pot to cook a roast or casserole in
· Drink orange juice with a poached egg and spinach frittata
· Add chopped parsley to your beef and broccoli stir fry
Vitamin C is complementary to iron absorption, something to be mindful of when meal planning.
Other significant iron food sources are: red meats, liver, fish, poultry, shellfish – oysters, eggs, legumes, dried fruits, baked potato, beets, pears, peaches, avocado, green leafy vegetables, pumpkin & sesame seeds.
Be mindful, too little or too much iron is toxic. Please see professional advice when adjusting diet and or supplementation.
Do you loath breakfast as much me? It is meant to be a nutritious start to the day, full of vitamins and minerals to keep the body going. Some people can ...READ MORE
The abundance of protein readily available for consumption has the population at times over-consuming quantity and quality protein. Our bodies can only utilise a portion of protein ingested any one ...READ MORE
We are exposed every day in one way shape or form to environmental toxins. 4/5 senses can be penetrated without us even knowing about it. ?Sight - microscopic organisms can irritate ...READ MORE
Love Others Values Expectation How often do you hear people say he/she doesn’t listen to me? Effective communication has somewhat declined in recent years with the surge of social media. My husband and I would ...READ MORE
Fruit salad!!! A few years ago I was asked to speak at a local retirement village/elderly home. As much as I shared with them, each and every person shared with me, it ...READ MORE
How connected, disconnected or addicted are you? How would you feel or react if suddenly there was no Google, Facebook, Twitter or Internet at all? Several years ago, I did a ...READ MORE
It is most couples dream to start a family some day however when disappointment occurs month after month with no conception, both partners begin to worry and stress causing further ...READ MORE
Let's journey together, unravelling the issues making you unwell leading to a healthier happy you. Feel good each and every day!READ MORE
It is an anti-inflammatory lifestyle that how been long linked to lower risk cardiac disease, some cancers and ease chronic pain. Food groups that are eaten daily are: loads of fruits ...READ MORE
Did you know? Your kidneys regulate your blood pressure through a hormone called Renin. Our body has many hormones that adjusts different body systems for us to function every single day. ...READ MORE